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6 servings
suggest servings
| 12 | ounces | cauliflower florets | |
| 2 | medium | tomatoes | sliced |
| 1 | can | water chestnuts | |
| 2 | each | scallions, spring or green onions | with tops, |
| 1/4 | cup | celery | chopped |
| 1/4 | cup | sweet red bell pepper | chopped |
| 1 | teaspoon | basil | |
| 1/2 | teaspoon | seasoned salt | |
| 1/4 | teaspoon | black pepper | |
| 1/8 | teaspoon | cayenne pepper | |
| 2 | tablespoons | flour, all-purpose | |
| 1 | cup | milk, skim | |
| 4 | Ounces | cheddar cheese | reduced fat, shredded |
| 1/4 | cup | seasoned dry bread crumbs | |
| 1 | x | parsley leaves | minced, fresh (optional) |
Steam fresh cauliflower florets about 5-7 min or frozen florets according to package instructions just until crisp tender; drain.
Coat a saucepan with cooking spray.
Saute green onions, celery, and bell peppers until limp.
Add seasonings. Blend in flour and cook 1 min.
Gradually add milk, stirring constantly.
Simmer until mixture thickens.
Remove from heat.
Add cheese and stir until melted.
In a 2-quart baking dish, layer half the cauliflower, sliced tomatoes and water chestnuts.
Pour over half the sauce. Repeat layers ending with sauce.
Sprinkle with bread crumbs and parsley. Bake at 350° F for 25-30 min until bubbly and top is a light golden brown.
| % Daily Value* | |
| Total Fat 1.0g | 1% |
| Saturated Fat 0.0g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 1mg | 0% |
| Sodium 320mg | 13% |
| Total Carbohydrate 13.0g | 4% |
| Dietary Fiber 2.0g | 7% |
| Sugars 4.0g | |
| Protein 4.0g | 7% |
| Vitamin A | 13% | Vitamin C | 46% | |
| Calcium | 8% | Iron | 4% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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